A) gymn +
AMRAP 5′
3 walk outs
12 ankle taps in push up pos.
9 banded pull-aparts
36 jumping jacks
B) max reps weighted strict pull ups, then
@5/2,5kg plate
2 sets : add 1 rep to the last week’s 70%
C) AMRAP 7′
10 power cleans
5 box jump overs
10 push presses
5 box jump overs
@42/30
Rest 1′
1 rep max power clean in 3 minutes.
D) 4*3 clean pulls @130% of C
E) ACC. WORK
4*12 alt KB pendlay row
( You choose the weight )
Wu: Gymn + hip & wrist mobility A: 3 light rds 10 alt box step front rack w kb 12/16 10 kb thruster 20 dead bug B: E2mom x 5 1 cluster + 1 thruster + 2 front squat (climbing heavy) C: Run Track Every 5 min x3 800 m D: Acc 3 set…
Warm up 3 rds * 250 m row * 30” plank *10 banded good morning *6 barbell press Lifting, strength Cluster daily max in 8’ WOD 20’ amrap * 400 m run * 10 thruster@35/50 kg * 15 push up Acc. Hollow rock 3×20
Warm up 5′ amrap 200 m run 6/6 KB clean@ medium 20″/20″ side plank hold Lifting, strength Power Clean daily max in 8′ + E2′ x 3 rounds : 2 power clean@ 90 % of daily max WOD 21-15-9-10-11 reps of * deadlift 50/80 kg box jump overs wallball Acc. KB side bend 3x 10/10…
Wu: Gymn + elbow & back mobility A: 3 rds 5 get up jhonnie + burpee 7/7 skater jump 9 trx row 11 med ball squat clean B: E90 x 6 – 2 squat clean (climbing heavy10 sec btw reps) – 12-15 push up C: Run Track 0-6 min: 1000m 6-11min: 800 m 11-15…
A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…
Wu: SMR , hip&shoulder Mobility A: 3rds 40 m high knee run 20 alt one leg hip thrust 10 down up 5 “W” TRX or ring row (2 sec hold up) B: Emom 7’ – 1 power + 1 squat snatch (climbing heavy) – 6-8 c2b, open:kipping, butterfly pull up C:BSQ: 1×2 85% 1×1 90…
